Gym Beginner's Guide: What to Do Before and During Your Workout"

Important Things to Keep in Mind Before Joining a Gym and During Workout

In today’s time, staying fit is not just a fashion trend—it has become a necessity. Everyone wants to have a fit, attractive, and healthy body. For this, many people turn to the gym. However, simply joining a gym is not enough; it’s important to pay attention to several factors such as choosing the right gym, the trainer’s qualifications, diet, cleanliness, and workout precautions.


If you are planning to join a gym or already go to one, this article will be highly useful for you.

1. Things to Consider Before Joining a Gym

● First Rule – Take a Free Trial First

The most important rule before joining a gym is to take a 4–5 day free trial. During this trial period, observe:

  • The facilities provided by the gym

  • The experience and knowledge level of the trainer

  • Whether the staff is professional and helpful

  • Availability and safety of workout equipment

  • Does the trainer offer a proper diet plan or only try to sell products?

Only join the gym after carefully evaluating these points.

● Consider Location and Timings

The gym should be close to your home or office so that you can walk, cycle, or jog to reach it. If you have to rely on a car or bike, it partially defeats the purpose of exercising.

The gym’s timings should be convenient so that you can work out comfortably, ideally:

  • 30 minutes for normal exercise

  • 1–1.5 hours for weight loss or muscle building

● Prioritize Cleanliness

Cleanliness in the gym is crucial. Make sure:

  • The changing room is clean and free from hidden cameras

  • Showers and restrooms are hygienic

  • Equipment is sanitized regularly

  • There's no dust, odor, or foul smell

If hygiene standards are poor, carry your own sanitizer and personal towel.

● Special Facilities for Women

Women should ensure the gym has:

  • Separate changing rooms, bathrooms, and shower facilities

  • A safe environment (no hidden cameras or male intrusion)

  • Mostly female trainers and helpers

  • Separate time slots for women

2. Important Tips During Workout

● Maintain a Moderate AC Temperature

Too much cold air from the AC can be harmful. Keep the temperature comfortable.

● Stay Hydrated

Sweating during exercise can cause dehydration, so drink water regularly throughout your workout.

● Avoid Cold Drinks and Juices

If your goal is weight loss, don’t consume cold drinks, energy drinks, or juices before a workout. The energy from these drinks prevents calorie burning.

● Avoid Immediate Shower or Cold Exposure Post-Workout

After working out, your body temperature is high. Avoid:

  • Drinking cold water immediately

  • Sitting in direct cold air

  • Taking a cold shower

Wait at least 1 hour before showering or entering a cold environment.

● Wear Loose, Cotton Clothes

Avoid tight clothing. Wear loose, comfortable, cotton clothes to allow sweat to evaporate easily and free movement during workouts.

● Don’t Work Out on an Empty Stomach

If you're doing heavy workouts, avoid going on an empty stomach. Eat 2–4 biscuits or a little porridge and work out 30–60 minutes after eating.

● Be Cautious with Protein and Supplements

Taking protein without proper guidance—especially in excess—can lead to heart problems, high uric acid, and stomach issues.

Excessive muscle gain can lead to tissue rupture, which can be dangerous.

3. What to Eat Before Going to the Gym?

● If Your Goal is Weight Gain or Muscle Building:

  • Oats (for fiber)

  • Banana, milk, paneer (for energy)

  • Boiled eggs or eggs with milk

● If Your Goal is Weight Loss:

  • Just water or low-fat milk

  • Avoid eating anything heavy

4. Post-Workout Diet

If you’ve worked out for 1 to 1.5 hours, post-workout you should:

  • Take 30–60 grams of carbs every hour

  • Include protein shakes, boiled eggs, soybeans, and fruit salads

For those focusing on muscle and abs building:

  • Include protein and healthy fats

  • Protein intake should be up to 1.5 times your body weight (in kg)

5. Diet Tips for Weight Loss

  • Fruit juice or fruit salad

  • Sprouted mung beans, chickpeas, soybean salad

  • Boiled vegetable soups (like bottle gourd, spinach, carrot)

  • Lunch: Mixed grain roti, lentils, green vegetables

  • Include buttermilk or raita at lunch

  • Evening: roasted corn, roasted chickpeas, green tea

  • Dinner: Light khichdi or salted porridge

  • Reduce intake of fat (oil, ghee, butter, cream) and carbs

  • Ensure proper intake of fiber and protein

Conclusion

Joining a gym can be a great decision—if approached correctly. Choosing the right gym, following a proper diet aligned with your fitness goals, and practicing safe workout habits can significantly improve your health. However, negligence in these areas can also be harmful. So, be sure to follow these tips and precautions to make your fitness journey safe and successful.


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